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August Leg Challenge!!

Hey everyone!! Sorry that I’m late posting this month’s new challenge. I just got back from the Bahamas and didn’t have the best wifi available there. I hope you all did well completing the cardio challenge last month and are ready for something new in August. This month we are going to focus on getting our lower body stronger. I hope you all are ready to have nice toned legs!!

*Challenge Rules*

Throughout the month you will perform some of the same exercises but a few of the exercises we will change the variations. You will perform these exercises as a circuit. Also each week we will increase the repetitions and sometimes sets of each exercise. Our goal is to strengthen our hamstrings, quadriceps, gluteus maximus, and calf muscles. Remember you should be pushing yourself as we process through the challenge. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.

Week 1

(Beginners)

10 Regular Squats

10 Forward Lunges

10 Plié Squats

10 Side Lunges

10 Calf Raises

10 Jump Squats

10 Jump Lunges

30 Second Wall Sit

30 Second Jump Rope

(Perform 1-2 sets of this circuit)

(Intermediate)

20 Regular Squats

20 Forward Lunges

20 Plié Squats

20 Side Lunges

20 Calf Raises

20 Jump Squats

20 Jump Lunges

45 Second Wall Sit

45 Second Jump Rope

(Perform 2-3 sets of this circuit)

(Advanced)

30 Regular Squats

30 Forward Lunges

30 Plié Squats

30 Side Lunges

30 Calf Raises

30 Jump Squats

30 Jump Lunges

1 Minute Wall Sit

1 Minute Jump Rope

(Perform 3-4 sets of this circuit)

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into sets before moving on to the next exercise.*

Good luck to everyone on starting the new challenge and I know you all will do great!! Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.